Take the plunge

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You might spot them walking companionably from a car park or roadside lay-by to their favourite loch, river or coastal beach. Dressed in long, oversized insulated jackets, most will be carrying a rucksack and cradling a large, bright inflatable float under an arm. You may also notice a thermos flask in a pocket and a plastic thermometer dangling from a clip.

At the waterside the group will most likely chatter jovially while changing unselfconsciously into wetsuits or swimming costumes, before pulling on neoprene socks and gloves.

It’s only as they take their first steps into the cold water, the floats now attached to waists, that you might hear what they are saying. The murmured conversations suddenly become louder and high pitched as they encounter the shock – and joy – of the cold water.

Then the whoops and cries diminish again to cheerful, quieter exchanges, or silence, as they swim happily surrounded by friends and immersed in the natural setting.

This is the activity of wild swimming in all its convivial glory – and even from afar it’s easy to see the attraction.

Into the blue

Wild swimming – also known as cold-water, open-water or outdoor swimming – has seen a surge in participation in recent years with reportedly more females (65%) than males enjoying the activity^1,2.

For many swimmers the overwhelming reason for taking a dip is ‘joy’. Some 94% of respondents in a survey³ by the Outdoor Swimming Society said simply that they feel happier and less stressed after a swim. Another report⁴ by Outdoor Swimmer magazine found that almost 70% of wild swimmers see it as especially important, or essential, to their general sense of wellbeing.

It’s already well documented^5,6,7 that spending time in natural environments is good for mental health, but it’s the special qualities of ‘blue health’ or swimming in ‘blue spaces’ that is now of growing interest to medics and scientists.

A recent review8 of 14 quantitative and qualitative studies exploring the wellbeing benefits of open-water swimming revealed it reduces negative moods including tension, anger and fatigue, as well as symptoms of depression and anxiety. The reported benefits led last year to anaesthetist Dr Mark Harper calling for the Scottish Government to adopt outdoor swimming as a public health measure. Dr Harper, who is also the author of a book Chill: The Cold Water Swim Cure, believes wild swimming should be prescribed for depression as an alternative to medication⁹.

There is also some good news for menopausal women after a study¹⁰ of more than 1,000 participants found that cold water significantly reduced anxiety for half of them, while some said the activity improved mood swings (35%), low mood (31%) and hot flushes (30%).

A number of smaller studies have also found physical health benefits for cold-water swimmers. The shock of exposure to the cold is known to prompt the body to produce more white blood cells. This in turn is thought to improve our immune system and, therefore, fight illnesses such as the common cold¹¹.

Immersion in cold water may also boost anti-inflammatory effects, such as reducing muscle pain¹², while scientists were also excited to report¹³ that cold water activates brown adipose tissue, which is a type of ‘good’ body fat that burns rather than stores energy and also reduces insulin. It’s thought this may have a protective effect against cardiovascular disease, obesity and other metabolic conditions.

Interestingly, adding a cinnamon supplement to cold water swimming was found to lower blood glucose levels, which researchers believe may help people with diabetes to gain better control of the condition¹⁴.

Of course, wild swimming can be dangerous and there is a risk to life if done without common sense and caution. If you are keen to experience the highs, without the lows, of outdoor swimming, follow our list of tips.